Unit 5: Flexibility and Balance · Lesson 7
Flexibility and Balance - Lesson 7
What this lesson is for
- Move the spine through flexion, extension, rotation, and lateral bending using four named stretches.
- Name the five regions of the spine and say which one bears the most weight.
- Demonstrate a correct hip hinge for lifting an object off the floor and explain why it protects the discs.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?
1 Corinthians 6:19
Spinal Flexibility
The spine is the central pillar of the human body — a column of 33 vertebrae that protects the spinal cord, transmits the weight of the upper body, and enables an extraordinary range of motion. A flexible, healthy spine allows you to bend forward, lean back, twist side to side, and maintain an upright posture with ease.
The Spine's Structure
The spine has five regions:
- Cervical (7 vertebrae): neck — highly mobile
- Thoracic (12 vertebrae): mid-back — limited mobility (connected to rib cage)
- Lumbar (5 vertebrae): lower back — bears the most weight; most common site of pain
- Sacral (5 fused): connected to pelvis
- Coccygeal (4 fused): tailbone
Between each pair of vertebrae (except in the sacral/coccyx) are intervertebral discs — shock-absorbing pads of fibrous cartilage that allow movement and cushion impact.
Key Spinal Stretches
Cat-Cow Begin on hands and knees. On exhale, round the back toward the ceiling (cat — like an angry cat). On inhale, let the belly drop and lift the head (cow). Alternate slowly 10-15 times. This gently moves the entire spine through flexion and extension.
Child's Pose From hands and knees, sit back onto the heels and reach arms forward along the floor. This stretches the lower back, hips, and thoracic spine. Hold 30-60 seconds.
Supine Spinal Twist Lie on your back. Pull one knee to the chest, then guide it across the body with the opposite hand while keeping the shoulders flat on the floor. Turn your head away from the knee. Hold 30 seconds each side.
Seated Side Bend Sit cross-legged. Reach one arm overhead and lean to the opposite side. This stretches the lateral spine and obliques.
The Disc Warning
Avoid aggressive forward bending with a rounded back while carrying weight — this is the classic disc injury position. Always hinge at the hip when bending to pick things up.
Key Vocabulary
- Vertebrae — the individual bones of the spine
- Intervertebral disc — cartilage cushion between vertebrae
- Lumbar — the lower back region; most weight-bearing, most injury-prone
- Flexion — bending forward; extension — bending backward; rotation — twisting
Homework
Use the flat-back hip hinge every single time you pick something up off the floor tomorrow, and at the end of the day write down how many times you caught yourself starting to round your back instead.
Note for the parent
Today's lesson covers Flexibility and Balance - Lesson 7. Estimated time: 35 minutes. Encourage independent work but be available for questions.
The first three of this lesson's 10 questions
How many vertebrae make up the adult spine?
Show the answer
Answer: 33 vertebrae
What are the four curves of the spine called?
Show the answer
Answer: Cervical, thoracic, lumbar, sacral
Why is spinal flexibility important for everyday movement?
Show the answer
Answer: Spinal flexibility allows bending, reaching, twisting, and maintaining upright posture — every daily movement involves the spine
Another 7 questions follow in the lesson itself, each one graded the moment it is answered.